Tuesday’s WOD 02.27.18

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Warm-up (No Measure)

GROUP WARM UP:

Push Jerk

Work to a 3RM

Metcon (Time)

7 Rounds:

1 Rope Climb

10 Wallball Shots 14/20

15 American Swings 16/24

20 Double Unders

Monday’s WOD 02.26.18

Monday’s WOD 02.26.18

Warm-up
GROUP WARM UP:
Overhead Squat (Weight)
50/3
60/3
70/3
80/3
85/3
70/Max Reps
Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
15 Power Cleans 75/115
9 OTB Burpees
3 C2B

Rx+ 95/135
Bar MU’s
Metcon
ACCESSORY:
4 rounds of…
10 HS Shoulder Taps
10 Hollow Rocks
*if HS is too hard, then 30 Shoulder Taps in a plank position.

Monday’s WOD 02.26.18

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Warm-up (No Measure)

GROUP WARM UP:

Overhead Squat

*Work to 85% and complete 5×5

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

6 Pull-Ups

12 Alt. DB Snatch 35/50

6 Burpee Over DB
Rx+… Bar MU’s

Metcon (No Measure)

ACCESSORY:

4 rounds of…

10 HS Shoulder Taps

10 Hollow Rocks

*if HS is too hard, then 30 Shoulder Taps in a plank position.

Sunday’s WOD 02.25.18

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Warm-up (No Measure)

Group Warm-Up

Metcon (AMRAP – Reps)

4 rounds:

2:00 Thrusters

2:00 Ring Rows

2:00 Cal Bike

2:00 Rest

RomWod (No Measure)

Saturday’s WOD 02.24.18

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Warm-up (No Measure)

GROUP WARM UP:

Metcon (AMRAP – Rounds and Reps)

AMRAP 6: with a partner

50ft sprint

5 Burpees

10 Sit-ups

50ft Sprint
*partner holds a plank….switch!

Metcon (Time)

10-Rounds for time: w/a Partner

35 Kettlebell Swings 35/53

30 Push-ups

25 Pull-ups

20 Box Jumps 24/30

100 Double Unders
* One person works while the other rests

**alternate movements….DU’s can be shared.

Saturday’s WOD 02.24.18

Saturday’s WOD 02.24.18

Warm-up
GROUP WARM UP:
Metcon (AMRAP – Rounds and Reps)
AMRAP 6: with a partner
50ft sprint
5 Burpees
10 Sit-ups
50ft Sprint

*partner holds a plank….switch!
Metcon (Time)
10-Rounds for time: w/a Partner
35 Kettlebell Swings 35/53
30 Push-ups
25 Pull-ups
20 Box Jumps 24/30
100 Double Unders

* One person works while the other rests
**alternate movements….DU’s can be shared.

CrossFit Games OPEN 18.1

CrossFit Type 44, CrossFit Type 44 West – Explosive Sports Performance

Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

8 Toes-to-bars

10 Dumbbell Hang C&J 50/35 lb

14/12-Cal Row

Crossfit Games Open 18.1 Scaled (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

8 Hanging Knee Raises

10 Dumbbell Hang C&J 35/20 lb

14/12-Cal Row

Crossfit Games Open 18.1 Masters (55+) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

8 Toes-to-Bar

10 Dumbbell Hang C&J 35/20 lb

14/12-Cal Row

Crossfit Games Open 18.1 Masters Scaled (55+) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

8 Sit-ups

10 Dumbbell Hang C&J 20/10 lb

14/12-Cal Row

Friday’s WOD 02.23.18

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Warm-up (No Measure)

Group Warm-Up

1000m Row (Time)

Max Effort 1000m Row

Squat Clean

50/3

60/3

70/3

75/2

80/2

85/2

75/ME

CrossFit Games Open 11.5 (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Power Cleans, 145# / 100#
10 Toes-To-Bar
15 Wall-Ball Shots, 20# / 14#